Athletic For Life

Vital Hill Performance

Functional Fitness, Functional Training, Multi-sport
Coach
Xavier Malik

Athletic For Life is all about training to MOVE, FEEL, and LIVE like a high-performing individual for as long as possible regardless if you're currently playing sports competitively or not. Despite age, we as humans all have the capacity to move and feel like athletes! This training team focuses on establishing and furthering athletic traits while simultaneously forging athletic physiques, we do so by utilizing exciting plyometrics to improve spring and load management, old school heavy lifts to get stronger, hypertrophy focused movements to build more armor, as well as unconventional movement patterns to gain strength in deep ranges of movement. ALL EXPERTLY PROGRAMMED TOGETHER TO CREATE A BETTER VERSION OF YOU

$24 / mo
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Why This Program?
Training for more than just looks will get you far! In each workout session you'll learn and build upon new training techniques, all centered around improving your day to day quality of life and maximizing your overall athletic potential. You'll achieve: increased FUNCTIONAL FULL-BODY STRENGTH and STABILITY in all planes of motion, improved MOBILITY, JOINT INTEGRITY, and enhanced METABOLIC HEALTH.
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Lifelong Athletic Freedom
Our programming is designed to help you lay the foundations and expand upon your current athletic ability. No, its not JUST for current athletes, its for anyone who is looking to move, feel, and live better while getting stronger and more powerful.
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Be a part of the Community
Being a part of the Team, you will never feel like you are on the journey alone. Join Athletic For Life for exclusive insights into Fitness, Nutrition, and Lifestyle habits that will set you up for life-long physical freedom! (I personally follow the programming and am in the chat room daily)
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Take the Guesswork out of Your Training
Each workout session is programmed and automatically stored for you to keep track of your progress. All you have to do is login and hit the ground running! All exercises have video demos + explanations so that you always understand the goals of each movement and key points of performance along with it.
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JOINING ATHLETIC FOR LIFE IS <$1/DAY
For less than the cost of a cup of coffee you can join Athletic For Life. It will easily be the best investment you’ve ever made for your quality of life.
Features
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Programming 6 days per week
Strength, stability, mobility, conditioning, and skill training that’s accessible and challenging for athletes of any level or background
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Neuro Adaptations
Build mental toughness and discipline, promote neuroplasticity by learning new movements and achieve higher quality mind-muscle connections & control.
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Exercise Video + Text Guidance
Short and sweet exercise demonstrations along with written summaries of all key movement details.
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Highly detailed, expert instruction
Want help with your form? Take a video you performing a set and send it straight to a coach for help
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A Community That's Built Different
Populated by RARE high-performers (or soon to be)... People with similar values, goals and interests that will keep you pushing to be better.
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Delivered through TrainHeroic
Your coaches and team will push you harder, know you better, and keep you going longer, all through an app.
Equipment
Required
Commercial Gym Standard Equipment // Barbell + Plates + Rack // Dumbbells // Kettlebells // Cable Machine // Medicine Ball // Plyometric Box
Recommended
Turf or Open Floor Area // Sled // ATG Buddies (Squat Wedges) // Resistance Bands (Closed Loop) // Sled Strap (Belt is best)
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Sample Week
I will write fresh programming weekly. You’ll get notifications when they’re ready
Monday
Upper (High CNS Demand) #1.1

A

Assault Bike

1 x 7:00

B1

Bear Crawl

1 x 50

B2

Hollow Body Roll

1 x 10

C1

Overhead Rotational Med Ball Slams

3 x 3

C2

Plyometric Push-ups

3 x 4

D

Incline Barbell Bench Press

4, 4, 12, 12 @ 85, 85, _ , _ %

E

Weighted Chin-Up

4, 4, 4, MAX

F

Behind The Neck BB Press

3, 3, 10

G1

Wall Sit Kettlebell Pendulums

2 x 10

G2

Suitcase Farmers Carry

1 x 120

Tuesday
Lower (Low CNS Demand) #1.1

A

Sled Push + Pull

1 x 150

B1

Front Foot Elevated SL Pogos

2 x 20

B2

Skater Hops

2 x 20

B3

Stiff Leg Cycle

2 x 20

C

B Stance Barbell Pause Squat

2 x 15 @ 50 %

D

Double Pause BB Deadlift

2 x 12

E

Single Leg Back Extension

1 x MAX

F

Incline Bench Trap 3 Raise

1 x 30

G1

Alternating Walking ATG Lunge

2 x 10

G2

Single Leg KOT Calf Raise

2 x 10

Wednesday
Full Low (High CNS Demand) #1.1

A

Rowing Machine

1 x 10:00

B1

Heel Elevated Bodyweight Squats

1 x 25

B2

Push-Ups

1 x 25

C1

Drop Jump to Box

3 x 5

C2

Depth Drop to Single Leg Skater Broad with 90 Degree Turn

2 x 10

C3

Bilateral Broad Jumps with Pause

2 x 6

C4

Alternating Bounds

1 x 30

D1

Hip Contact Focused Hang Clean

3, 3, 3, 10

D2

Dane's Fast Abs Complex

2 x 10

E

Single Leg Barbell Squats

3, 3, 10

F

Trap Bar Deadlift

3 x 3 @ 85 %

G

Suitcase March

1 x 100

Thursday
Upper (Low CNS Demand) #1.1

A

Assault Bike

1 x 7:00

B1

Bear Crawl

1 x 50

B2

Hollow Body Roll

1 x 10

C1

Bent Over Med Ball Chest Pass

2 x 10

C2

Overhead MB Toss

2 x 6

D1

Dips (Pec Bias)

1 x 50

D2

Pendlay Rows

1 x 50

E

Seated DB Arnold Press

15, 12, 10

F1

Cross Body Hammer Curls

20, 15, 12

F2

Lying Plate Resisted Neck Curls

2 x 20

Friday
Lower (High CNS Demand) #1.1

A

Assault Bike

1 x 7:00

B1

Single Leg Forward Pogos

2 x 10

B2

Single Leg Backwards Pogo Hops

2 x 10

B3

Hands on Hips Scissors

2 x 20

C

Duck Walks

1 x 30

D1

Single Leg Lateral Line Hops

2 x 5

D2

Single Leg Linear Line Hops

2 x 5

E1

Bilateral Broad Jumps with Pause

2 x 20

E2

Bounding Bilateral Broad Jumps

2 x 20

E3

Single Leg Broad Jump with Pause

1 x 20

E4

SL Bounding Broad Jumps

1 x 20

F

2 Point Sprint Start

5 x 1

G

Deep Squat Linear Hurdle Jumps

2 x 6

H

Spring & Jump Series X

1 x 3

I

Heel Elevated Tempo Back Squat

4 x 3 @ 85 %

J

Concentric Focused Conventional Deadlift

4 x 3 @ 85 %

K

Horse Stance Squat Hold

1 x MAX

L

Heavy Sled Push

1 x 100

Saturday
Full Upper (Low CNS Demand) #1.1

A

Stairmaster

1 x 15:00

B1

Push-Ups

1 x 25

B2

Bodyweight Squats

1 x 50

C

Single Arm Kettlebell Thruster

2 x 24

D

Barbell Cossack Squat to Bench

2 x 24

E1

Deadman Curl to Overhead Press

2 x 12

E2

Standing Kettlebell Windmill

3 x 5

E3

Seated Alternating L Sit Leg Raises

2 x 30

F

Waiter and Suitcase Carry

1 x 120

Coach
More from Vital Hill Performance
coach-avatar Xavier Malik

I'm fixated on helping others feel STRONG, CAPABLE, and PAIN-FREE. My #1 goal is to help you see yourself as a STRONG, RESILIENT, and PHYSICALLY FREE ADULT ATHLETE, we all have the capacity to move and feel like athletes! That's why I build my programs around longevity & performance, I TRAIN YOU to MOVE BETTER, so that physical limitations never hold you back from making memories. Train for life!

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Stay Athletic For Life

START YOUR FREE TRIAL TODAY - stop guessing and follow a training program designed and proven to yield results! Let Athletic For Life take your athletic freedom and physique to the next level TODAY!

Start My 7-Day Free Trial
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FAQs
Who is this training for?
Anyone who wants their training to get them moving, feeling, and looking like a more athletic version of themselves! Every workout delivered is very user-friendly and the majority of movements can be easily modified according to your current ability (previous injuries, etc)
How long are sessions?
Roughly 35-60 minutes. Workout times will be shortened based on how quickly you're able to learn the movements within a current training block as well as navigating the app.
What if I miss a day?
You can always switch between training days on the app, however for best results aim to complete all 6 sessions EACH WEEK. This program evolves weekly based off the needs of the group and is designed to check off all the foundations of athletic ability throughout all 6 sessions.
Can I join now?
You can join whenever! Training sessions are built with new users in mind so just about anyone can hop in whenever and still get insane results. If we are in the middle of a high volume phase, adjust the volume accordingly.
What should I expect on an average training session?
35-60 minutes of the most valuable programming you've used so far all in one easy app. Log in > Start your one of 6 new workout sessions of the week > Get in your workout with video and text guidance > Log your sets, reps, weights, etc into the app so that the algorithm can auto-adjust your program.
The Proof
verified-athlete-avatar Justin Martinez

Life-Long Athlete/Rec League Warrior

Verified Athlete

"After multiple ACL reconstructions, this program has skyrocketed my confidence in my knee. I’m back to dominating in basketball, soccer, and pickleball without hesitation. Plus, I’ve gotten stronger, more jacked, and much more explosive + springy. This program for sure makes you an athlete for life!"

Join Your Virtual Gym

When you join a team you’re getting more than programming, you’re joining an online community.

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